Perdido Bay CrossFit – CrossFit
Daily Warm-up 3 (No Measure)
Jump Rope 3 minutes
Dynamic Stretching:
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Double Unders or triple unders
2 x 10 hip extensions
Double-Unders (10 minutes of technique work)
If you can do double unders, even one-at-a-time then attempt to do them in the work out today!
Metcon (Time)
For Time
50 Double Unders
then
3 RFT
10 Deadlift @ 50%
15 Ring Dips